Collagen bone broth - soup recipe and benefits

You don't live to eat, but you eat to live. So if you want firm skin, shiny hair, strong nails and healthy joints then you should make sure you eat a collagen diet. And one of the products richest in the protein of youth is collagen broth.

Today, therefore, together with clinical nutritionist Aleksandra Cudna-Bartnicka, I'm going to introduce you to the best recipe for collagen broth, known worldwide as bone broth

See also:

• The best collagen on the market
• Best collagen for nails
• Best collagen for face
• Best collagen for wrinkles
• Best collagen for skin
• Best collagen for joints
• Best collagen for hair
• Best collagen for cellulite
• Best collagen for acne
• Best collagen for stretch marks
• Best collagen for scars
• Best collagen for bones
• Best collagen for drinking and collagen for drinking (effects)

What is collagen broth?

Collagen broth is a collagen-rich broth that is made by long-cooking animal bones such as chicken feet or beef bones. Slow cooking extracts the collagen protein from the bones and dissolves it in water. This is a similar process to the production of gelatine.

Collagen broth - recipe

The recipe for collagen broth (liquid gold) is very simple. You will only need a few ingredients for it, and some of them are similar to those you use in collagen broth. What is the recipe for collagen broth?

Ingredients

• 1 kg chicken feet
• 2 kg marrow bones (calf, pork or beef)
• ½ kg poultry giblets (e.g. liver)
• 3 parsnips
• 4 carrots
• ½ celery
• 1 leek
• 3 l water
• leaves of bay leaf
• cooking spices
• English herb
• salt
• pepper

How to make collagen broth

1. Begin by washing the "meat" ingredients thoroughly.
2. Broth the chicken.
3. Place the chicken feet, marrow bones and giblets in a large pot and pour water over the whole thing.
4. Pour the water over the chicken feet.
5. Bring the stock to the boil.
6. When boiling, set the heat to minimum and leave to simmer for a long time - from 6 to as long as 36 hours (the longer, the more collagen the stock will have).
7. While the broth is cooking, chop the vegetables into smaller pieces.
8. Approximately 2 hours before the end of cooking, add all the vegetables and season as desired.
9. After the collagen stock is "cooked", drain the vegetables and bones.

You can pour the collagen broth into smaller jars and store in the fridge for about 7 days. In the freezer, on the other hand, it will retain its properties for up to 6 months.

See also:

• Collagen diet
• What is collagen
• How to replenish collagen in the body
• Dish recipes with collagen

How much collagen does collagen broth provide?

On the internet you'll find hundreds of sites that claim that broth is one of the best sources of collagen. But none (of the ones I found) state how much accurately collagen soup made from chicken feet and marrow bones will provide you with the protein of your youth.

That's why we decided to put it to the test. We cooked the collagen broth according to the recipe above, poured it into a jar and... sent it to the laboratory. That's right - the experts checked how much collagen the collagen soup from our recipe would provide you with.

The results are in.

Results

A few weeks before we received the results, we also did a mini competition. The task was simple - guess how much collagen chicken feet collagen broth would provide per 100g. The shots of my editorial colleagues were very divergent. Some people were betting on a value oscillating between 1.5 and 2 grams. But others were convinced that it would be more like 0.1 grams or even 0.0025 grams.

So, how much collagen is in chicken bone broth?

Collagen soup contains exactly 1.15% collagen. So assuming that 1 ml = 1 gram, then 100 ml of collagen broth from chicken feet will provide you with just over 1 gram of collagen. A standard soup bowl holds 500 ml. That's about 5.75 grams of collagen per serving.

It's a lot of collagen.

How does the broth compare with the competition?

Very well. Compared to other products, collagen broth really provides a lot of collagen. Studies that check the youth protein content of individual products are few, but we were able to find some information on the subject:

So if I eat broth every day, my skin will be firmer?

Collagen broth has a lot of collagen, but it is also not lacking in fat and kilocalories. Per 100g you will find the following in it:

• energy value - 73 kcal,
• cholesterol - 3.2 mg,
• total fat content - 6.28%,

And secondly it natural collagen has a much higher molecular weight than that in supplements. We are talking about values of: 3000-6000 daltons in hydrolysate and 285 000-300 000 daltons in natural collagen. The difference is huge, so it's very possible, that of those 5 grams you take in as collagen broth, your body will use much less.

Is collagen broth better than 'standard' broth?

In addition to the collagen content of collagen broth from chicken feet, we also decided to find out how much youthful protein is provided by "standard, grandma's broth". After all, hardly anyone makes broth on marrow bones and chicken feet every day (or at least every Sunday).

So we additionally made a standard broth - instead of beef bones and giblets, we made it with a chicken and beef base. Then we also packed the whole thing in a jar and sent it to the laboratory.

Results

The results were even more surprising than with the collagen broth. For it turned out that the standard broth had (almost) as much collagen as the 'collagen' one. Let me remind you, that in the typical collagen soup there was 1.15% collagen. In contrast, in a standard broth, there is 1.12% collagen.

Therefore, if you want to take care of extra collagen in your body, you don't need to run to the shop for marrow bones or giblets at all. Make a normal broth, as it is just as good as the 'collagen' one.

What can you use collagen broth for?

For eating - that's obvious. Beyond that, however, there are some interesting ways you can smuggle some collagen into other dishes. What functions can such a broth serve?

• Basis for other soups
• Addition to dressings or sauces, as a substitute for oil.
• A base for other dishes.
• Basis for dishes such as stews or risottos.
• Addition to sauces such as dill.
• Addition to vegetable purées, e.g. with potatoes.
• Basis for jelly (so-called cold legs).
• Basis for jelly.

Collagen soup - properties and effects

Collagen soup can support your body in a number of different ways. Taking adequate portions of collagen supports your skin, hair, nails and also your joints. What exact properties does collagen broth have?

Promotes skin condition

Collagen is a protein that makes up about 75% of the skin. It is responsible for maintaining the firmness, elasticity and youthful appearance of the complexion. By penetrating into the deep layers of the skin, collagen promotes the production of new cells, supports the maintenance of hydration levels and minimises the appearance of wrinklesand

Also, consuming collagen soup can counteract the skin ageing process associated with the loss of natural collagen in the body that occurs with age. Therefore, regular consumption of collagen, such as in the form of a broth, can help to improve skin elasticity, improve its overall condition and provide a natural, healthy glow.

Promotes joint health

Collagen is important for joint health. This protein forms a network that connects bones and joints, providing resilience and cushioning. As we age, the body produces less and less collagen, leading to joint degenerationand.

Bone decoction for joints can provide the body with the amino acids necessary for collagen production, improving joint health. Collagen's anti-inflammatory properties can also help to relieve joint pain, which is particularly important for people suffering from rheumatoid arthritis and osteoporosis.

Bones for joints can help to improve joint health.

Strengthens hair and nails

Collagen plays a key role in the health of hair and nails. This protein strengthens hair follicles and improves hair texture, resulting in stronger, thicker and shinier hair. And when it comes to nails, consuming collagen soup can improve their condition, stimulating growth and preventing breakageand.

Collagen also provides the amino acids needed to build keratin, the main component of hair and nails, making them stronger and healthier.

Increases immunity

Collagen can influence the health of your immune system by supporting digestion. It affects the health of the intestinal mucosa, which helps to balance the gut flora - a key component of a healthy immune systemand.

Collagen soup provides the amino acids that the digestive system needs to regenerate, which translates into an increased ability for the body to defend itself against infection and disease. Regular consumption of such a broth can therefore help to improve the body's overall immunity.

What ingredients besides collagen does the broth provide?

Collagen is not everything - our broth recipe is also a source of many other valuable nutrients. What else will collagen soup provide you with?

Protein

Meat is an excellent source of protein essential for many functions in the body. Protein is important for muscle building, cell repair and enzyme production. Furthermore, proteins from meat are so-called 'complete proteins' as they contain all the essential amino acids for the body's healthand

Minerals

• Calcium. Calcium is a key mineral for the health of bones and teeth, as it is their main component. It also finds its use in the processes of muscle contraction and nerve impulse conductionand
• Magnesium. Magnesium is essential for proper muscle function and metabolism. It also plays a role in protein synthesis and maintaining dental and bone healthandi.
• Phosphorus. Phosphorus works with calcium to support the formation of strong bone and tooth structure. It also influences the building of ATP, or the maintenance of energy at a cellular leveland
• Sodium and potassium Sodium and potassium are the two main electrolytes in the body that help maintain a normal fluid balance. Both substances are also important for the proper functioning of the nervous systemand

Amino acids

Collagen broth is also particularly rich in amino acids such as glycine and proline, which are essential for collagen production in the body. In addition, glycine has a calming effect on the nervous system and has a positive effect on the quality of sleep. Proline, on the other hand, speeds up the wound healing process and has an effect on joint healthand

Vitamins

• Vitamin A (beta-carotene). Beta-carotene, found especially in carrots, is a precursor to vitamin A. It is essential for eye health, skin health, and also plays an important role in the immune response 
• B vitamins B vitamins, which are found in many vegetables, are crucial for metabolism, energy production and maintaining nervous system health 

Remember, however, that most vitamins will be destroyed in collagen broth. Therefore, their content will be very low.

Collagen broth - contraindications

Collagen broth is an interesting addition to the diet for most people, but consumption of this broth may not be advisable when you are affected by:

• Food allergies. If you have an allergy to one of the ingredients in the broth, such as poultry, beef or any of the vegetables, you should avoid this dish. Allergic reactions can be very serious and even pose a health risk.
• Kidney diseases. High levels of protein in broth can create an extra burden on the kidneys, so people suffering from diseases of these organs should be careful with its consumption.
• History of gallstones. Eating large amounts of fatty foods, such as bone marrow-based broth, can contribute to gallstones.
• Restrictive diets. Collagen broth, due to its relatively high fat content, may not suit some restrictive diets such as the DASH, vegan or low-fat diets.

Collagen broth and cholesterol

Cholesterol intake should be limited to about 300 mg per day. Collagen broth is not a significant source of cholesterol, as it contains about 3.2 mg of cholesterol per 100 g. In comparison, one egg contains about 187 mg.

Collagen broth - reviews

Collagen broth vs. supplement - comparison

The molecular weight of these supplements is around 3,000 daltons, which makes them well absorbed in the body.

See also:

• What is the molecular weight of collagen

Alternatives to broth - the best collagen supplements

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• How to choose collagen
• How to choose collagen to drink
• How to choose collagen powder
• How to choose collagen in sachets
• How to choose liquid collagen
• How to choose collagen in tablets
• How to choose collagen in capsules
• Human equine collagen: doctor and veterinarian opinion
• SeaGarden collagen: high quality collagen

Summary